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  6. Grape leaves vs. Wild rice

Grape leaves vs. Wild rice — In-Depth Nutrition Comparison

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Summary of differences between Grape leaves and Wild rice

  • Wild rice has less Vitamin A RAE, Manganese, Vitamin K, Fiber, Calcium, Copper, Iron, Vitamin B2, Vitamin B6, and Magnesium than Grape leaves.
  • Grape leaves covers your daily need of Vitamin A RAE 153% more than Wild rice.
  • Grape leaves have 217 times more Vitamin K than Wild rice. While Grape leaves have 108.6µg of Vitamin K, Wild rice has only 0.5µg.

These are the specific foods used in this comparison Grape leaves, raw and Wild rice, cooked.

Infographic

Grape leaves vs Wild rice infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 68% 109% 24% 99% 138% 18% 39% 1.2% 372% 4.9%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 0.9% 8.9% 23% 40% 37% 35% 0.39% 37% 4.4%
Contains more MagnesiumMagnesium +196.9%
Contains more CalciumCalcium +12000%
Contains more PotassiumPotassium +169.3%
Contains more IronIron +338.3%
Contains more CopperCopper +243%
Contains more ManganeseManganese +912.4%
Contains more SeleniumSelenium +12.5%
Contains more ZincZinc +100%
Contains less SodiumSodium -66.7%
~equal in Phosphorus ~82mg

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 37% 1651% 40% 0% 10% 82% 44% 14% 92% 0% 272% 62% 7%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0.18% 4.8% 0% 13% 20% 24% 9.2% 31% 0% 1.3% 20% 5.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +917266.7%
Contains more Vitamin E Vitamin E +733.3%
Contains more Vitamin B2Vitamin B2 +306.9%
Contains more Vitamin B3Vitamin B3 +83.5%
Contains more Vitamin B5Vitamin B5 +50%
Contains more Vitamin B6Vitamin B6 +196.3%
Contains more Vitamin KVitamin K +21620%
Contains more FolateFolate +219.2%
Contains more CholineCholine +25.5%
Contains more Vitamin B1Vitamin B1 +30%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 2% 17% 73%
Protein: 5.6 g
Fats: 2.12 g
Carbs: 17.31 g
Water: 73.32 g
Other: 1.65 g
4% 21% 74%
Protein: 3.99 g
Fats: 0.34 g
Carbs: 21.34 g
Water: 73.93 g
Other: 0.4 g
Contains more ProteinProtein +40.4%
Contains more FatsFats +523.5%
Contains more OtherOther +312.5%
Contains more CarbsCarbs +23.3%
~equal in Water ~73.93g

Fat Type Comparison

Fat type breakdown side-by-side comparison
23% 5% 72%
Saturated Fat: Sat. Fat 0.336 g
Monounsaturated Fat: Mono. Fat 0.081 g
Polyunsaturated fat: Poly. Fat 1.065 g
16% 16% 68%
Saturated Fat: Sat. Fat 0.049 g
Monounsaturated Fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.213 g
Contains more Mono. FatMonounsaturated Fat +62%
Contains more Poly. FatPolyunsaturated fat +400%
Contains less Sat. FatSaturated Fat -85.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Grape leaves Wild rice
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Grape leaves Wild rice Opinion
Calories 93kcal 101kcal Wild rice
Protein 5.6g 3.99g Grape leaves
Fats 2.12g 0.34g Grape leaves
Vitamin C 11.1mg 0mg Grape leaves
Net carbs 6.31g 19.54g Wild rice
Carbs 17.31g 21.34g Wild rice
Magnesium 95mg 32mg Grape leaves
Calcium 363mg 3mg Grape leaves
Potassium 272mg 101mg Grape leaves
Iron 2.63mg 0.6mg Grape leaves
Sugar 6.3g 0.73g Wild rice
Fiber 11g 1.8g Grape leaves
Copper 0.415mg 0.121mg Grape leaves
Zinc 0.67mg 1.34mg Wild rice
Phosphorus 91mg 82mg Grape leaves
Sodium 9mg 3mg Wild rice
Vitamin A 27521IU 3IU Grape leaves
Vitamin A RAE 1376µg 0µg Grape leaves
Vitamin E 2mg 0.24mg Grape leaves
Manganese 2.855mg 0.282mg Grape leaves
Selenium 0.9µg 0.8µg Grape leaves
Vitamin B1 0.04mg 0.052mg Wild rice
Vitamin B2 0.354mg 0.087mg Grape leaves
Vitamin B3 2.362mg 1.287mg Grape leaves
Vitamin B5 0.231mg 0.154mg Grape leaves
Vitamin B6 0.4mg 0.135mg Grape leaves
Vitamin K 108.6µg 0.5µg Grape leaves
Folate 83µg 26µg Grape leaves
Choline 12.8mg 10.2mg Grape leaves
Saturated Fat 0.336g 0.049g Wild rice
Monounsaturated Fat 0.081g 0.05g Grape leaves
Polyunsaturated fat 1.065g 0.213g Grape leaves
Tryptophan 0.049mg Wild rice
Threonine 0.127mg Wild rice
Isoleucine 0.167mg Wild rice
Leucine 0.276mg Wild rice
Lysine 0.17mg Wild rice
Methionine 0.119mg Wild rice
Phenylalanine 0.195mg Wild rice
Valine 0.232mg Wild rice
Histidine 0.104mg Wild rice
Fructose 0.2g Wild rice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Grape leaves Wild rice
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
178%
Grape leaves
10%
Wild rice
Minerals Daily Need Coverage Score
87%
Grape leaves
21%
Wild rice

Comparison summary

Which food is lower in Sugar?
Wild rice
Wild rice is lower in Sugar (difference - 5.57g)
Which food contains less Sodium?
Wild rice
Wild rice contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?
Wild rice
Wild rice is lower in Saturated Fat (difference - 0.287g)
Which food is cheaper?
Wild rice
Wild rice is cheaper (difference - $2.8)
Which food is lower in glycemic index?
Grape leaves
Grape leaves is lower in glycemic index (difference - 57)
Which food is richer in minerals?
Grape leaves
Grape leaves is relatively richer in minerals
Which food is richer in vitamins?
Grape leaves
Grape leaves is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Grape leaves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168575/nutrients
  2. Wild rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168897/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.